Comparing Nutrients in 1 kilogram Broccoli Raab VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Broccoli Raab	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	7.6% 220kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	NA	32g per day for Men 19-50 years
Omega 3	118% 1.9g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	310% 402g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	41% 30g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.34% 1.7g	21.4% 15.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	76.3% 29g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	146% 1310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	208% 830μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	224% 202mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	108% 16mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	108% 1080mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	268% 21.4mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	292% 6.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 730mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25% 926g	12% 446g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 1 kilogram of Broccoli Raab has 1.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.1 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 1.5 times more Vitamin B1 than Raw Broccoli Raab.

Comparing minerals per 1 kilogram for Broccoli Raab vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 1 kilogram of Broccoli Raab has 2.6 times more Calcium, 2.4 times more Iron and 2.1 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 2.6 times more Copper, 1.9 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 9.2 times more Selenium and 16.5 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Potassium and Zinc per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 11.7 times more Energy, 16.7 times more Fat, 14.1 times more Carbohydrate, 7.8 times more Sugars, 9.1 times more Fructose and 1.8 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy